Back row Alex Mann is glad to be ‘back in the swing’ of things’ ahead of Cardiff’s must-win game against Connacht in the EPCR Challenge Cup.

Mann made his return from injury against Lyon in December, after being ruled out since April with back trouble, but feels like his match fitness is returning and his injury is behind him.

“It’s feeling good to be honest, and it’s nice to be back in the swing of things,” said Mann.

“The last two games I felt more myself, my match fitness is getting back to where it was in terms of getting off the floor or just being involved in everything which I like to be.

“It’s really positive that my injuries are going well now.”

The 23-year-old put the injury lay-off to good use, working closely with Cardiff’s S&C team to put on size.

“Probably from this time last year, I’m around eight or nine kilos heavier now, and it’s good weight.

“We tried to look at the positives of the injury and on the S&C side of things, we’ve improved.

There is plenty of competition for places within the Cardiff back row, but Mann thinks it only spurs the players on.

“There’s loads of good boys, but that only drives us really, and we look to help each other, so no matter who’s picked, it’s a pretty good environment here.

“We all want to play, but sometimes that’s not the case. I’m still young, I’m still learning, trying to get better, so I’m looking at the back rowers to see how I can improve my game and make sure I put my stamp on things.

“It’s a packed back row but it’s a healthy competition.”

The Blue and Blacks face Connacht on Friday night under the Arms Park lights, and with Cardiff needing a win to guarantee qualification to the knockout stages, Mann knows what a huge game it is.

“I think it’s a massive challenge. Connacht have a really good side coming here to the Arms Park.

“It’s a massive game for us and everyone knows that so we’re fully prepared and ready to go.

Mann is determined to keep improving his game, and has been working with Gethin Jenkins on his defence, and is now looking at how he can develop his attack too.

“I’m still learning, I pride myself on my defence and I’m working closely with Gethin. I make sure I listen to everything he says.

“Even in attack, I’ve obviously spoken to the coaches about how I can get my carrying better. I feel like my footwork’s a strength, so how can I utilise that in the best way possible?

“It’s been really good to sit down and speak about that. I always try and improve and see what I can get better or make better.”

Mann missed out on selection in Warren Gatland’s Six Nations squad this week, but sees tomorrow’s game against Connacht as an opportunity to impress.

“I always back myself, I always have that self-belief but a healthy competition,” added Mann.

“It’s difficult, disappointing, but I haven’t had the run of games I would like in terms of the long layoff of my injury.

“I’ve got to keep my head down now and just try to improve. When I get a chance, like it’s a perfect opportunity on Friday to get stuck into things.

“I’m just glad to be back playing and I can show what I can do.”